The whole point of snacks is to tide you over until your next meal and keep your metabolism up. So why do we sometimes eat snacks that don’t fill us up?
The majority of packaged snack foods are loaded with sugar and refined carbs. When we reach for these snacks, we are left feeling hungry and usually craving more sugar.
You can easily avoid this by choosing snacks that are nutrient-dense and high in protein.
Protein makes us feel satisfied and full because it signals the release of appetite-suppressing hormones, slows down digestion and stabilizes blood sugar levels.
High Protein Snacks
Here are some great high protein snacks options.
When choosing yogurt, be sure to read the nutrition labels. Sometimes there are options that are high in protein, but are also loaded with sugar. One of my favorite brands is Dannon Oikos Triple Zero- this brand contains 0 grams of fat, 0 grams of added sugar, 0 artificial sweeteners and 15 grams of protein.
Tuna packets are easy and mess-free for on the go! There are so many benefits of enjoying tuna. According to Michael Jessimy, “tuna fish health benefits include: maintaining blood pressure, supporting heart health, improving immune system, supporting eye health, promoting weight loss, increasing energy levels, improving blood circulation, preventing cancer and reducing inflammation.”
I really like the Starkist brand– widely available and super reasonable in price! Depending on the flavor of tuna packet, there are around 14 grams of protein per packet.
I definitely think most of your calories and protein should come from real food. But I do know how crazy life can get- so sometimes protein shakes come in handy when you’re on-the-go. It’s definitely better to drink a protein shake than to go through the nearest drive-through.
I love the EAS AdvantEDGE Carb Control Protein Shakes. For me, it’s so simple to pop these in the fridge or my purse and have one when I need it. I never have to worry about having a shaker bottle handy. These shakes contain 17 grams of protein, 100 calories, 0 grams of sugar and 5 grams or less of carbohydrates.
Hard-boiled eggs are also easy to enjoy on-the-go! One hard-boiled egg contains six grams of protein. According to Kris Gunnars, “eggs are high in quality protein and also contain all the essential amino acids in the right ratios. [This means] your body is well-equipped to make full use of the protein in [the eggs].”
According to Arlene Semeco “cottage cheese is an excellent source of protein with relatively few calories. It is also packed with many nutrients like B vitamins, calcium, phosphorus and selenium.”
Cottage cheese has 14 grams of protein in a half-cup serving and is also an easily portable food for on the go!
When it comes to navigating protein bars, proceed with caution! If you aren’t careful, you can end up eating a protein bar with as much nutrition value as a candy bar. When selecting a protein bar, be sure to keep an eye on the grams of sugar and carbohydrates. Also ensure that you are choosing a bar that has a decent amount of protein in it. Some protein bars are labeled as “protein bars” but actually contain very little protein.
Chicken salad made with avocado
Chicken is a great form of protein- but not necessarily an easy food to snack on. However, when you buy canned chicken or shred chicken and make chicken salad- you have a super convenient way to eat chicken.
I like to mix chicken with avocado for a healthy fat source and high protein snack. You can eat this chicken salad plain with a fork, with cucumbers, with whole wheat crackers, on top of a rice cake… The options are endless! What are your favorite ways to enjoy chicken salad?
1 cup of chicken has approximately 38 grams of protein!
Veggies with Greek yogurt dipping sauce
Veggies are always a great choice for snacking! Pair those veggies with a greek yogurt dipping sauce for an easy way to get that protein in!
One super easy recipe is to mix a Hidden Valley Ranch seasoning packet with Plain, Greek Yogurt. For convenience, make your greek yogurt dipping sauce ahead of time and store it in individual containers. There’s also many different versions of greek yogurt dressing you can make! Plain Greek Yogurt has 22 grams of protein per serving.
What are your favorite high protein snacks? Comment below with your faves!